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» Lose body fat: 1-2 pounds per week.


» Dumbbells.

» Swiss Ball.


» 3 workouts per week.

» Each workout has more details on how to perform and progress every week.

» If you miss a day, make it up the following day.

» On your days off from training, you can do light cardio activities such a brisk walk or a bike ride, but

» Take at least one day of total rest per week.

More guidance

» Drink 2 liters of water a day.

» No sodas. No industrial bakery.

» Keep your workouts in your training diary. If you don´t have a training diary, use mine.

» Have questions or need support? Contact me via Facebook, Twitter or Email. Anytime!

  • This training plan is designed to help you lose weight safely and keep it off.

  • It helps you lose weight at a safe rate of 0.5kg to 1kg (1lb to 2lb) each week by sticking to a daily calorie allowance.

  • For most men, this means sticking to a calorie limit of no more than 1,900kcal a day, and 1,400kcal for most women.

  • If you find it hard sticking to the calorie limit, use our BMI calculator to get your own personal weight loss calorie allowance.

  • If you go over your limit one day, don’t worry: it simply means you’ll have to reduce your calorie intake on the following days.

  • For example, if you’re a woman and you have 1,700kcal on Tuesday, that’s 300kcal more than your daily calorie allowance of 1,400kcal.

  • To stay on track, you’d need to cut out an extra 300kcal from your remaining calorie intake over the rest of the week.

  • Click the “Add to calendar” button and each workout will display on your calendar through Stanza.

  • Download Evernote HERE and easily save your workouts.

  • This training plan is intended for use by healthy adults.